Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (No Measure)

On the Minute x 12:

ODD: 10 to 15 Weighted Strict Pull-Ups

EVEN: 10 to 15 Weighted Strict Ring Dips

* You choose the weight.

[Scale 1]:

8 to 10 Strict Pull-Ups

8 to 10 Strict Matador Dips

[Scale 2]:

10 to 12 Barbell Pull-Ups

10 to 12 Ring Push-Ups

Strength

20 Mins. to build to a heavy weight for 60′.

60′ = 30′ down, 30′ back.

The score is the combined weight of both handles.

Example: 150 lbs. per hand = a score of 300 lbs.

Farmer’s Carry